Why a gym membership isn't your answer.

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At most gyms, especially the big box gyms, once you purchase your membership no one cares if you continue to show up. Gyms will make their money whether you show up or not because they are not invested in your results. Ultimately, you will have to get to a point in which you exercise because you are investing in yourself, but everything in life becomes easier when you have someone that is invested in your success. This is why teachers and coaches exist, to help individuals reach their goals, and in turn providing value by helping you to succeed. Even personal trainers have coaches, in the form of our own personal trainers, nutritionists, lifting coaches, yoga instructors and even business coaches. This is because we understand the value that having a coach can bring to our lives and businesses.

If you have been working towards a health and wellness goal but not making much progress, it may be time to recruit some professional guidance. We hire coaches for things like our finances so why not for our health? Who cares how much money you have if you don't have your health? Change your mindset from "How much will that cost?" to "What will I get from this investment?".

Well, when it comes to personal training, here is what you will get:

  1. Motivation that leads to consistency.
  2. Education that leads to better decisions.
  3. Knowledge that leads to efficient exercise.
  4. Fresh ideas to prevent boredom and get better results.
  5. Someone to correct your form and prevent injuries.
  6. Someone to vent to when no one else will listen (and in some cases a good friend).

If a personal trainer isn't in the budget other options include:

  • Find a friend with similar goals that will support you and call you out when you start to slack.
  • Join a running club or a triathlon club.
  • Use apps like MyFitnessPal and Lose It! to help you stay on track
  • Purchase a Fitbit or pedometer.

Please understand that I am not saying to get rid of your gym membership and to no longer bother going anymore. What I am saying is that a gym membership should be a tool that you can use but should not be the only tool. Investing in yourself will not only enhance your well-being, it will allow you to thrive in all areas of life.

Work on yourself
Work on yourself

Anywhere Workout

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Need a quick workout that can be done anywhere? Look no further! Below is a Lower Body Workout and an Upper Body Workout that cane done separate (3-5 Rounds) or back to back (3 Rounds). No excuses now, do these workouts before you start your day for all day calorie burn. One round of either would make a great 15min Morning Movement workout!!

Air Squats - Keep the weight in your heels. You should be able to wiggle your toes at the bottom. To modify use a chair and practice sitting and standing without using your hands.

Jumping Jacks - Standard jumping jacks. To modify you can do big side steps instead.

Birdfeeders - The technical name of these is a SL Deadlift. Standing tall, tip forward on one leg while allowing the other leg to lift up behind you. Reach forward and down as far as you can while maintaining your balance. Start small!!

Lunges - You can actually do any lunge variation you would like: forward lunge, reverse lunge, side lunge, or curtsey lunge. Keep your knees from traveling to far over your front toes no matter which you choose.

Kick Backs - Standing up tall and while balancing on one leg, kick the other leg back in a controlled manner. You can place one hand on the back of a couch or a countertop to allow for complete control during the lift.

Bridges - Lying on your back, bend your knees up and place your feet flat about hips widths apart. Press through your heels to lift your buns off the mat. 50 pressing up and down, then hold at the top for 60 seconds!

If you want the total package, keep moving right into the Arm Workout.

Small Arm Circles - With your arms out to the side in a T position, make small circles with your arms. Alternate directions with each set.

Mountain Climbers - In a high push up position, bring one knee in towards your chest. From that position jump and switch knees, bringing the opposite knee up and in! To modify simply slow the movement down, no jumping. Or just hold the high push up position for 20 seconds.

Plank Shoulder Touches - In a high plank position, transfer the weight to one arm and take the free hand up to your opposite shoulder. Slowly switch sides trying to minimize any hip movement. To modify perform from a modified push up position on your knees.

Push Ups - Push Ups are no joke. Start with your hands on an elevated surface, such as a couch or counter top. Slowly make your way to the ground and start from your knees. No matter which option you do, make sure your belly button is tucked in as well as your tush!!

Tricep Chair Dips - Start seated on a chair or couch. Place your hands right outside your hips. Slowly lift you buns of the chair and move slightly forward so your hips are up and out front of the chair. While keeping your hip as close to the chair, bend your elbows and lower your hips towards the ground. Level 1 will be with 90 degrees in your knees, progressing until your legs are completely straight.

Field Goal Supermans - Lying on your stomach with your arms in a field goal position, lift your legs and chest off of the ground while pulling your elbows towards each other behind your back. Keep your gaze down as to not kink the back of your neck.

Low Plank Hold - Same as a push up position, but on your elbows instead of hands. Squeezing your belly button to your spine and tucking your hips under, hold for 60 seconds.

ADVOCARE, Why I'm on Board!

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When it comes to getting fit and staying fit, the key is to focus on a diet that is as clean as possible. What do I mean by clean? I mean ideally, you would only want to eat foods that were grown organically and without any added hormones or chemicals. In a perfect world, we would all grow our own food, ensuring that it was made with our health in mind and not how much money it would make us. Like I said, in a perfect world...

SOMETIMES WE JUST NEED A LITTLE EXTRA HELP

Life is crazy sometimes and we all have a lot on our daily to-do list, some more than others. Things that pay the bills and keep our families running smoothly tend to be at the top of the list, while spending extra time at the grocery store, farmers market and in the kitchen tend to fall towards the bottom. While it is my goal as a personal trainer to help you move those tasks higher up the list, I completely understand that sometimes we just need a little extra help in the area of nutrition. This is why I have chosen to join the Advocare Team. They offer a wide variety of products from multivitamins and their 24 Day Challenge (a comprehensive supplement and nutrition plan) to protein powders and skin care products.

SUPPLEMENTS vs MAIN SOURCE

PLEASE UNDERSTAND that these are supplements, meaning that they are intended to supplement a clean and healthy diet. They should never be relied on as the main source of anyones diet. For example, I keep a shaker and a meal replacement on hand at all times for those instances in which it is a better option than pulling into a fast food chain or eating the pizza that was provided at a group lunch.

BECOME A LABEL SNOB

It is important to research the ingredients in the products that you use regularly and beware of any known side effects. For example, the Spark Energy Mix contains sucralose (Splenda). This is known to cause headaches and stomach issues in some people as it is an artificial sweetener, and in MY OPINION should not be your main source of energy. Green tea with lemon would be a much better option on a regular basis. But having a Spark packet on hand for those times that you can't muster the energy for a workout or as a better option than the artificial syrup filled flavored coffee is perfect.

FINAL NOTE...

Now that all of my "disclaimers" have been expressed, I want to say that I am very excited to be able to incorporate these products into my clients regimens. In the end, we are all looking for results and if a 24 Day Challenge will get you on your way to reach your ultimate goals, I support it 100%. As long as they remain a supplement to your diet and in the end they are used to fill in any gaps that you may have, you are using the products properly and will have great success. Now who's down for some Pumpkin Spice Meal Replacements? Who hoo!!

Please visit my Advocare Site anytime to browse products and NEVER hesitate to contact me with any questions!